I'm running an i5 8th gen, 16gb RAM, and intel UHD 620 -- I use the following settings with no issues recording or streaming
Streaming > h.264 encoder > target balanced > profile high > 2 keyframe intervals > rate control cbr > bitrate (i run speedtest and adjust this before each stream to 75-80% capacity of my upload bandwidth) however you can run at 3500 to be at the lowest bitrate for HD
Recording > h.264 encoder > target balanced > profile high > 2 keyframe intervals > rate control cbr > bitrate 6500 > latency low
Key thing is to keep the [stats] dock open, and keep an eye on performance for cpu, encoding and rendering, and dropped frames. This will tell you where the computer is suffering and where to making changes.